Tuesday, September 4, 2018 – CrossFit Route 7

Bring A Friend September Challenge:

Get ready for the chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.

The rules are simple:

-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!

-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)

-Post your photo to the Bring A Friend Facebook event (https://www.facebook.com/events/256526271645330/)

-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)

-Friend cannot be a previous member

====================================

Strict Pull-ups

3 Sets of 10 Reps
Add Weight as needed

“Air Force”
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters 95/65, Fx: 75/55
20 Sumo Deadlift High Pull 95/65
20 S2OH 95/65
20 OH Squats 95/65
20 Front Squats 95/65
*Burpees start at 0:00

“TOP GUN” Option/RX+: 135/95

1 Mile Easy Run (aerobic conversational pace with a buddy! Max Olympic total tomorrow)